Say Happy Birthday to Chris everyone.  It was his birthday yesterday!!  Hope you enjoyed the day and thanks for the easy WOD. Warm Up: Warmy+ 5 minute warm up on today’s exercises. AMRAP, 38 minutes perform the following; Buy in – 82 lunges (r leg =1, l leg =2…etc.) 11 Burpee over partner (out on […]

Warm up Warmy+ 3×3 front squat + 20 jumping jacks. Xfit WOD: 5,10,15,20,25 of; Squat cleans (135,115,105,95,75) Push ups T2B w/ partner Pull up work 5×10

Warm up: Warmy+ 4×4 clusters + 25 singles Xfit WOD: 27,21,18,15,12,9,6,3 of: Thrusters (75) Cal rows DU’s (2:1 singles) Pull/push up work; 5×5 pulls + 5×5 walking push ups

Happy Vets Day! Thank you to all who have and are serving. We’ll be inside tomorrow. Warm up: Warmy+ Tabata, 3 rds of; HRPU’s Step ups Handstand hold Squats Xfit WOD; 50,40,30,20,10 of; KB swings (53/35) KB squats (53/35) Wall balls (20/14) Box jumps (24/20”) **reps are split. During swings and wall balls, while P1 […]

Outside on field Warm up Warmy+ 3×3 dead’s to front squats + run down and back (width of field) Xfit WOD; 21,15,9 of; 400M run Deadlift (95/65) Push ups Front squats (95/65) Burpees Pull up work 12,10,8,6,4